Note: Actual prize not pictured
And with that, it's back to the regular scheduled programming! Last week was the start of marathon training and I'm happy to note that it was a success. I finished the week with 52 miles and plenty of upper and lower body strength training and core work.
This week, things are on the light side again - mileage in the mid-30s - because I'm doing the Rock n Sole 5k race this weekend. I've learned that I can't do higher volume training during a race week - for me, it's a recipe for injury!
So, lately I've been doing some thinking about how training well is more than just racking up miles. Over the winter and spring, I was pretty lax about my diet. Since I wasn't training for any major distance races, I could afford to slack a bit without it taking a toll on my running.
But now that I'm starting another cycle of marathon training, I'm focusing a lot more on eating right to fuel my training. This means eating foods like organic chicken, salmon, sweet potatoes, spinach, blueberries, bananas, nuts, kefir, plain Greek yogurt and whole-wheat breads. It means cutting out foods like deli meat, refined grain products, soda and pre-made or packaged foods with ingredients I don't recognize.
Here's a typical day from this week's diet:
Breakfast: 1/2 whole grain blueberry bagel (Natural Ovens) + 1 serving plain kefir
Lunch: Whole wheat tortilla w/shredded organic chicken and avocado + 1 serving organic roasted tomato and red pepper soup + 1 banana
Dinner: Salmon + 1 mashed sweet potato + steamed spinach
Dessert: Blueberries with a dallop of plain Greek yogurt
Snacks: Pistachios, raw vegetables, Larabar
As for treats - only on a limited basis. I recently read that professional runner Meb Keflezighi treats himself to one mini Snickers bar after a long run. That definitely made me re-think how I reward myself after a tough workout or long run. If Meb only gets one mini Snickers bar, there's no reason I should be gobbling up cookies and Frappuccinos. One mini treat is the limit.
One square of chocolate is an appropriate post-run treat
I think it's a very doable plan and mostly a matter of being aware of what I'm eating and drinking and carefully reading labels (did you know most tortillas are filled with preservatives??). I'm excited to see how this all pans out come October!
My questions for you:
- What do you eat during a typical day?
- Does your diet change when you are training for a big race?
- What do you eliminate when trying to clean up your diet?